HAPPY MEMORIAL DAY

If you think, "I can't say no", "saying no is impossible for me", "I just get walked all over", or "I say yes to everything except for myself", then this episode is for you!

“The ability to say no to yourself is a gift. If you can resist your urges, change your habits, and say yes to only what you deem truly meaningful, you’ll be practicing healthy self-boundaries. It’s your responsibility to care for yourself without excuses.”
― Nedra Glover Tawwab

In this episode you will learn 10 ways to say no AND much more:
-Tip #1: The Reframe
-Tip #2: The Time Excuse
-Tip #3: The Capacity Excuse/Suggest Someone Else
-Tip #4: The Appreciation Dodge
-Tip #5: The Counter-Offer
-Tip #6: The Direct, But Kind, Refusal
-Tip #7: The "Let Me Get Back to You"
-Tip #8: Express Appreciation
-Tip #9: The Broken Record
-Tip #10: The "Self-Care" Power Move

Weekly Challenge: practice saying no - say no to something or someone.

LINKS:
Nedra Glover Tawwab, Set Boundaries, Find Peace: A Guide to Reclaiming Yourself
Dave Ramsey Video

FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth


Music: Alex Grohl - Journey to the Sun

Resource: AlexGrohl from Pixabay

Boundaries can make or break a happy life. Boundaries are extremely important if you want to create a life with structure, balance, harmony, and respect.

In this episode you will learn:
-What are boundaries?
-Why are boundaries important?
-What are the benefits of setting and keeping boundaries?
-How to set boundaries?

LINKS:
Episode 44 - Creating Boundaries for Yourself AND Actually Following Through
Episode 70 - Boundaries with Technology
Nedra Glover Tawwab, Set Boundaries, Find Peace: A Guide to Reclaiming Yourself


FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth


Music: Alex Grohl - Journey to the Sun

Resource: AlexGrohl from Pixabay

HAPPY MOTHERS DAY!

Checking out for a few weeks for maternity leave has given me a great opportunity to plan ahead.

In this episode you will learn 5 strategies to plan ahead:
-Strategy #1 - Master the Mini-Plan
-Strategy #2 - Future Self-Focus
-Strategy #3 - Schedule Time for Planning 
-Strategy #4 - Embrace Flexibility
-Strategy #5 - Embrace the Power of "No"

Weekly Challenge:

• Choose one of these 5 strategies and start implementing it this week.
  • Pick a goal
  • Have a chat with your future self
  • Set aside 15 minutes to plan
  • Build some white space into your schedule
  • Say no to someone/something

LINKS:
Your Past, Present, Future Self Podcast Episode
https://timeforyou.buzzsprout.com/1952989/11012579-your-past-present-and-future-self

FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth 


Music: Alex Grohl - Journey to the Sun

Resource: AlexGrohl from Pixabay

With the pressure to be "on" all the time, when do you take time to rest? Do you give yourself permission to rest? 

In this episode you will learn:
-busting the "hustle" myth
-the power of rest
-guilt-free relaxation and why it's important

Episode Challenge:
How can you create a restful moment for yourself today? Pick something and then follow through. 


Links:
https://www.forbes.com/sites/womensmedia/2021/01/15/the-benefits-of-resting-and-how-to-unplug-in-a-busy-world/?sh=6cf2ca152133


FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth


Music: Alex Grohl - Journey to the Sun

Resource: AlexGrohl from Pixabay

Patience is the capacity to accept or tolerate delay, trouble, or suffering without getting angry or upset. 

The Gift of Patience: Focus on the positive outcomes and benefits associated with developing patience. Discuss how patience can lead to greater happiness, better decision-making, deeper connections with others, and a more fulfilling life.

Show Notes:

• Time is one of the best healers we can ask for. 
  • Waiting. Letting time pass with patience. 
• Sometimes finding answers takes time. 
• Manifesting 
  • Even when we’re in alignment with the things the universe is bringing to us, it doesn’t mean that we won’t have to wait patiently for the things that are coming. 
  • False send of reality. 
• Get comfortable with feeling impatience.
  • Practice the feeling of patience. 
• Being patient is a skill. 
  • Improve communication
  • Think clearer
  • Deeper connection
  • Stronger bonds over time
• Impatience leads to anxiety, frustration, and unhappiness. 
  • Misunderstanding 
  • Miscommunication
  • Conflict 
• Make conscious decisions with intention and clarity. 
• Learn how to rebuild relationships over time. It will take patience. 
• Examples:
  • Finances
  • Relationships
    • Friendships 
  • Family
    • They will be in our lives forever
  • Practice the MOST with these people
• Long game
  • Things will work out.
  • You can have peace knowing that everything will be okay without knowing how it’s all going to work out. 

Questions to ask yourself:

• Why did this happen in my life?
• Why did this trial happen this way?
• Why was this specific trial important for me to endure?
• What did I learn from that experience?
• Did I even learn anything or do I feel like it was a traumatic event that happened and now I’m left with the scars from it? 
• How could having more patience help you right now with your circumstances? 

Episode Challenge:

• Practice patience in 1 area of your life. 
• Breathe deep. 
• Love yourself. Take care of yourself. Be patient with yourself. 

FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth


Music: Alex Grohl - Journey to the Sun

Resource: AlexGrohl from Pixabay

Put simply, extreme ownership (E.O.) is how great leaders take responsibility for every aspect of their team and its mission. Taking E.O. requires you to put aside your ego and take absolute responsibility for the outcome.

How do you take extreme ownership in your work, family, and relationships? 

Episode Challenge:

Identify one area of your life that is stagnant and you wish could change. Ask yourself, what can I do to move things forward? What am I waiting for? 

Links:

Extreme Ownership | Jocko Willink | TEDxUniversityofNevada

FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth 


Music: Alex Grohl - Journey to the Sun

Resource: AlexGrohl from Pixabay

Without tickets, my neighbor headed to Europe with the belief that he would be attending the Scotland Open Golf Tournament.

How often do you hold yourself back from doing something simply because you don't know how it's going to work out? 

Challenge:
Work toward something you want but currently don't know HOW it's going to work out. 

Doors will open, possibilities will arise, and connections you didn't know existed will show up. 


FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth


Music: Alex Grohl - Journey to the Sun

Resource: AlexGrohl from Pixabay

When was the last time that you felt support from your community? In this episode, I share a recent experience where I was willing to help a friend out in a small but significant way. 

What to expect from this episode:
-A personal experience of community support
-New ideas about how to ask for help
-Encouragement to laugh at yourself when you feel or look silly

Weekly Challenge: 
Who are the people in your life that you feel the most support, love, and encouragement from? Reach out to them and say thank you. Tell them why you are grateful for them. 


FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth


Music: Alex Grohl - Journey to the Sun

Resource: AlexGrohl from Pixabay

How could your trials, challenges, and problems feel lighter if you focused on the gifts and opportunities that could come from them? 

In his book, Shirzad Chamine - Positive Intelligence, outlines the Three Gifts Technique. This technique allows you to shift from the judge saboteur to the sage perspective.

When you use the three gifts technique, you are allowing yourself to create more intentional thinking patterns. 

Ask yourself and come up with at least three scenarios in which this trial, challenge, or struggle, could be a gift or opportunity. It could be days, weeks, or months from now. 

Disclaimer: “Accepting a bad outcome as a gift does NOT mean inviting more of it, or doing nothing about it.” -Shirzad Chamine
This is not toxic positivity. 

When you practice in small and simple ways every day, you are strengthening your own positive intelligence muscles. These muscles are a part of the brain that will allow you to handle the normal challenges of life with grace. 

Listen to this weeks episode to learn how I’ve applied this technique during a 3-week sickness and how it has helped me through the normal struggles of life and motherhood.  

Weekly Challenge: 
Pick one thing in your life at work, at home, or in a relationship that is high-stress for you right now. Try the Three Gifts technique on it: think of at least three ways the problem could turn into a gift and opportunity at some point in the future. 


FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth


Music: Alex Grohl - Journey to the Sun

Resource: AlexGrohl from Pixabay

The Motivational Triad helps you to understand the basics of human behavior and why you aren't doing what you want to be doing. 

In this episode, you will learn:
-The three points of the motivational triad
-Seek Pleasure
-Avoid Pain
-Conserve Energy
-How you can alter them to work for your benefit

Challenge:
Identify personal motivations: Reflect on what truly motivates you beyond immediate pleasure.


FREE DOWNLOAD - The Positive Affirmations for Self-Worth Card Deck 
https://erinwoodruffcoaching.com/selfworth


Music: Alex Grohl - Journey to the Sun

Resource: AlexGrohl from Pixabay